Monday, November 4th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Mobility and Stability Drills

Warm-up

500m Row or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)

Seated Shoulder Press (4×6)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

6 Seated Press

12 Tempo Gorilla Row @ 21X1

:20-:30 L-Sit or Tuck Hold (Rings or Bar)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

15 KB Swings (53/35)

30 Sit-ups

*RX+ 60 Double Unders, Hang Power Snatch (75/55)

*Level 2 – 20 Double Unders, KB Swings (45/30)

*Level 1 – 2:1 Single Unders, KB Swings (35/25)

*Athlete Notes – Goal is 3+ to 5 rounds. Stay fast and go unbroken on swings.

Buy-Out

Shoulder/Back Accessory:

3×8 Barbell Row/6 Bench Press

Oly Accessory:

4×2 Clean Pull + Hi-Pull @ 85-90%/4×1 Jerk Dip

Additional Conditioning Work

1 Mile Run

Posted in Workout of the Day.